Comparing Nutrients in 7 ounces Almonds VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Energy	39.6% 1149kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	32.2% 42g	130g per day for Men 19-50 years
Sugars	12% 8.63g	7.94% 5.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	75% 42g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	32.2% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Split Peas	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	92% 7.36mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	34% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Boiled Split Peas:

• Almonds have 20.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.9 times more Vitamin B6 and 854.3 times more Vitamin E than Boiled Split Peas.
• While Boiled Split Peas contain 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Boiled Split Peas have similar amounts of Vitamin B1 per 7 oz.
• Both Almonds as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Boiled Split Peas:

• Almonds have 19.2 times more Calcium, 5.7 times more Copper, 2.9 times more Iron, 7.5 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 3.1 times more Zinc than Boiled Split Peas.
• While Boiled Split Peas contain 15.8 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 4.9 times more Energy, 128 times more Fat, 70.4 times more Saturated Fat, 90 times more Omega 6, 1.5 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Boiled Split Peas.
• While Boiled Split Peas contain 9.3 times more Omega 3 than Almonds.
• Both Almonds and Boiled Split Peas have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Boiled Split Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.